WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
WORKOUT
Complete 3-5 rounds of the circuit below. Rest 30 seconds to 1 minute between rounds.
CIRCUIT:
8-15 reps per side Single Leg Squat
8-15 reps per side One Arm Anti-Rotational Row
8-15 reps per side Balance Lunge
8-15 reps Push Up
8-15 reps Knee Tucks
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
NOTES:
For some exercisers, beginners may find they can’t use a suspension trainer. Beginner variations are listed below each exercise.
EXERCISE DESCRIPTIONS:
Single Leg Squat – Beginners may find they need to use a box step while more advanced lifters may use TRX or XT straps for balance. To perform the basic single leg squat with a suspension trainer, stand holding one handle in each hand. Move back so that the straps are relax but there isn’t a ton of slack. Stand on one leg with the other leg straight out in front of you. Push your butt back and sit into your heel going as low as you can. Then driving up off the heel on the ground, stand back up using your arms on the suspension trainer only as much as needed to stand back up. Do not lean way forward or touch your raised foot to the ground. Do not turn this move into a pull up. If you are feeling it only in your arms, this variation may not be right for you yet. To advance the move further, hold only one strap. Start by holding a strap in the opposite hand from the standing leg and then progress to holding it in the same hand as the standing leg.
One Arm Anti-Rotational Row – Place one hand across your chest and grab the strap in the other hand. Set up in a nice straight line, squeezing your quads, glutes and core. Do not let your body rotate. You want to move in a straight line as you row up and down. Pull you arm in toward your chest. Do not shrug your shoulder as you row. Drive the elbow back and pull your hand in toward the bottom of your pec. You should move as if both arms are pulling instead of letting the side not rowing rotate open toward the ground. To advance (or regress this move), change the incline of your body. The closer you get to parallel to the ground, the harder the move gets.
Balance Lunge – Place one foot into the suspension trainer strap. Do not shorten the strap too much so that your foot isn’t up too high. Hop out on the other foot so you are in a nice wide stance with your back foot up in the strap. Then sink down, dropping your back knee toward the ground. Really sit back into the lunge. Make sure you aren’t going forward and that your front knee is not going past your toe. You should feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground instead of in the suspension trainer. Beginners can even hold the straps in their hands as they perform a split squat from the ground to help them balance.
Push Up – Place your feet in the straps and your hands under your shoulders. Beginners may put their feet in the straps and then do this move from their hands and their knees. Advanced exercisers will do this move from their hands and feet in the suspension trainer. Squeeze your glutes and quads and draw your belly button in toward your spine. Keep your feet together and your body in a nice straight line as you lower your chest down toward the ground. Do not let your elbows flare out toward your shoulders. You want to create an arrow shape with your arms and body as you lower down. Then press back up, making sure your body moves together as one unit. Do not let your hips sag or rise up toward the ceiling. To make the move harder, make the suspension straps shorter. This will make it more of a decline push up. You can also walk your hands forward and pull the suspension trainers straps forward so that when you do the push up, the straps are trying to pull you backward.
Knee Tucks – Place your feet in the suspension trainer straps and your hands on the ground under your shoulders. Your body should be in a nice straight line. Then pull your feet in the straps in toward your body, tucking your knees in toward your chest. Once you tuck your knees in, you will straighten your legs back out. Do not let your hips sag as you straighten back out or your butt go up in the air. Keep your body in a nice straight line. Repeat, tucking your knees in and driving your legs back out straight. You can also do oblique knee tucks, bringing your knees in toward one side and then the other. Beginners may do mountain climbers in the straps or even from the ground.
